Conditioning

Cardio

20 mins aerobic

Shadow boxing

rounds 4x3min w/ sprawls

Core

bicycle crunch x 250

stretching and balance work

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Pre-workout; 4 oz chicken, 1 cup pasta, sliced tomatoes and pineapples, green tea

Post-workout; muscle milk shake followed by a meal 30 mins later

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** Ive been taking quite a bit of time off lately, including taking a week from BJJ classes. This is also my deloading week but instead of lifting light most of it Ive just skipped any weight lifting. Its important to me to take some time away from constant training because I start to burn out mentally. Having some good food helps too haha. But anyway, I'll be back to a much more regular routine next week. I will be doing another cycle of the 5/3/1 lifting program which I have fallen in love with and upping my calories a bit too.

As for flexibility, I will be doing new stretches next week that are harder I hope. I'm as far as I can go with my current routine and will be working more on both legs at a time stretching (IDK how to explain the stretches I do, but plan on maybe making a video of my stretching routine in the future). I can do some awesome things in Jiu Jitsu because of my flexibility so its something I want to make sure I always maintain and try to constantly improve on even more.

For my core, I plan on keeping what I'm doing which is 200-300 bicycle crunches 2-3 times a week. On top of that I do some weighted exercises and usually add one other type of crunch of ab exercise after my bicycle crunches. I got dull on ab roll outs so thats why I've scrapped them for awhile. Most of my core work comes from actual training and weight lifting so I don't go overboard on specific ab work.

So I plan on doing 3-4 20-25 min aerobic conditioning sessions per week and about the same amount of time in anaerobic work. I really plan on using a lot more of my boxing for my cardio too, such as heavy bag and shadow boxing. I need to remember to do sprints atleast once a week as well and if I dont add back in my barbell complex this week it will be back next for good. Just taking some time away from my usual things and resting up a bit, trying to enjoy a life outside of work and the gym for once haha.

Very rushed in writing the above, but there is a lot I want to talk about and go into details on. I'm really excited about my workouts I'm currently doing and improving my conditioning. However, time for me is very limited and just like now, I got a hundred things to do before I can get to bed so I gotta jump off here. Till next time.